James H where are you

Hi James, I posted a few questions on the Grads board and you responded--thank you very much.  After that I had a few more questions but thought I wouldn't tie up a thread with all my questions regarding your eating plan so I sent you 3 PM's (personal messages) to your OH box two days ago.  I haven't heard back from you.  I know as wonderful as technology is, you may not have received them.  Just let me know. Robin

Hey Robin! Can you shoot me the questions again? I apologize if I didn't get back, I usually get back right away!  James

No problem!! Now I'm trying to remember what I asked!! Okay--I used your BMR calculator and it seems like my caloric intake needs to be roughly 1,300.  Is that correct?  Here are my stats--Weight 160, height 64 inches, age 47. Also, When allowing that a "serving" of both carbs and protein = approx. 100 calories, there will certainly be times that the calories for that food may be 80 or 90 for example.  If that happens several times a day, it could lead to a 100 or over calorie deficit for the day.  Several days of this is not good.  On the other end of the spectrum--adding another couple hundred calories to make sure I get enough in isn't good either. I know---whine, whine!!  but counting the nutrition facts and servings is a pain!!!  I know HOW to do it but find it soooo time consuming to actually DO it!!  Please tell me it gets better!!!  I did follow the plan today.  I did not count the actual calories, I did, however, try to have one carb and one protein for each of the 6 meals I had.  Here is todays food (no nut. info): Meal 1:  High protein Special K--Calorie Countdown milk--1 scoop protein powder Meal 2:  1 rice cake--spread with PB and SF grape jam Meal 3:  White tuna, mayo, tortilla Meal 4:  Sliced turkey--1 slice wheat bread Meal 5:  Chicken, green beans Meal 6:  1 rice cake--spread with PB and SF grape jam I am done for the night.  I know I have to (in the beginning, at least) count calories.  Pretty sure I got the 1 to 1 thing right today but don't know if I made the calories or not. I also got off my but and actually walked today!!  1 mile this morning to a video and 20 minutes outside this evening!!  More exercise than I have had in months!!! Thanks for everything!! Robin

Now I'm trying to remember what I asked!!

Okay--I used your BMR calculator and it seems like my caloric intake needs to be roughly 1,300.  Is that correct?  Here are my stats--Weight 160, height 64 inches, age 47.
If you are not active this number is great! 1300-1400 calories a day is needed in order to lose 1-2 lbs. 1700 calories if you want to maintain (I use this number during events and family outings, you want to enjoy yourself you know?
Also, When allowing that a "serving" of both carbs and protein = approx. 100 calories, there will certainly be times that the calories for that food may be 80 or 90 for example.  If that happens several times a day, it could lead to a 100 or over calorie deficit for the day.  Several days of this is not good.  On the other end of the spectrum--adding another couple hundred calories to make sure I get enough in isn't good either. Usually 1 serving of carbohydrates is about 80 calories. I round that number to 100 because of condiments like mayo, butter. The same with 1 serving of protein which is 100 calories, you can never cut a piece of meat exactly to 2oz. The calorie count for 4 oz is 200 calories. It's good to keep rounding the numbers because what you are doing without trying is cycling your calories per day.

I know---whine, whine!!  but counting the nutrition facts and servings is a pain!!!  I know HOW to do it but find it soooo time consuming to actually DO it!!  Please tell me it gets better!!!  I did follow the plan today.  I did not count the actual calories, I did, however, try to have one carb and one protein for each of the 6 meals I had.  Here is todays food (no nut. info):

Meal 1:  High protein Special K--Calorie Countdown milk--1 scoop protein powder 1/2 Cup of Special K (Approximately 15g Carbs, 100 Calories)  8oz Milk (You can have any milk, it's a complete protein) (8g Protein, 100 Calories) Total: 200 Calories
Meal 2:  1 rice cake--spread with PB and SF grape jam Rice Cake (12g Carbs, 100 calories) PB (8g Protein, 100 calories) Total: 200 Calories

Meal 3:  White tuna, mayo, tortilla Tortilla Plain (15g Carbs, 100 Calories) Tuna Fish (20g Proteins, 200 Calories) Total: 300 Calories

Meal 4:  Sliced turkey--1 slice wheat bread 2 oz Deli Sliced Turkey (7g Protein, 100 Calories) Slice Wheat Bread (15g Carbs, 100 Calories)
Total: 200 Calories
Meal 5:  Chicken, green beans 4 oz Chicken Breast (27g Protein, 300 Calories) Green Beans (Fiber.. don't count) Total: 300 Calories

Meal 6:  1 rice cake--spread with PB and SF grape jam Rice Cake (12g Carbs, 100 calories) PB (8g Protein, 100 calories) Total: 200 Calories Total for the day is 1300 calories. Not bad!!!!! Very good!
Looks great! The calorie count will get easier in time. Just remember 15g Carbs = 100, and 30g =200. Protein the same for 7g =100, and 14 = 200. As you begin to eat like this, you will know what foods add up to what in time. What I do is I now 1800 calories for me divided by 6 meals is 300 calories a meal. So I usually have 1 Serving of Carbs, and 2 Servings of Protein. When I have 2 servings of Carbs, I know automatically I have to add 2 servings of Protein (4 oz of Protein). This tells me I have a 400 calorie meal. So, my next couple of meals would be about 200 calories (1 Serving of Protein and Carbs). By the way, I am assuming the rice cakes with PB and Jam is your snack?  I am done for the night.  I know I have to (in the beginning, at least) count calories.  Pretty sure I got the 1 to 1 thing right today but don't know if I made the calories or not.

I also got off my but and actually walked today!!  1 mile this morning to a video and 20 minutes outside this evening!!  More exercise than I have had in months!!! If you are going to walk like this 1-3x a week, up your calorie intake to 1400 on the days you do this. Too much calorie deficit will cause a stall. So add another meal on these days just to make up for the activity.

Thanks for everything!! You are so Welcome!

Robin

THANK YOU so much!!  I use the rice cake thing as one of my "meals".  I contains one carb and a protein--is this correct?   I am going to be diligent about counting calories and serving sizes tomorrow.  The more I do it, the more I will just be able estimate my portions and calories. I really did not get hungry at all today.  The only time I found myself really wanting something was this evening around 9:30pm.  I had my last "meal" at about 8:30pm.  Was probably more about head hunger but I went ahead and had about 10 almonds.   How many times a week do you suggest walking?  One thought--it's best to exercise every day.  Another--take a couple of days off a week and give my body a rest.  Also, by taking a couple of days off that will give my body a slight difference in calories (1300 to 1400) and maybe boost weight loss.???  If I'm going to put forth the effort to do this, then I want to do it right!  More bang for my buck, so to speak!! Have a great night!!  Robin

Congrats Robin! The first thing tou will notice is the hunger pains will vanish. The second will be the cravings. On the wagon plan, you can have anything you like, so cravings and head hunger is out the door. You did the right thing with the almonds, but another meal wouldn't hurt you because you walked 1 mile today, so you were already low enough under your BMR. Here is how I workout. Monday and Friday (1st Week) Wednesday (2nd Week) On Monday I workout all my body parts using medium weight that I can handle for 3 sets. I do these until muscle failure resting 1 minute in between sets.  Chest press (3 sets medium meight) Incline press using dumbells (3 sets medium weight) Tricep extensions using very light dumbells (3 sets until failure) Bicep Blast (15lbs until failure, rest 30 seconds, 20lbs until failure, rest 30 seconds, 30lbs until failure, rest 10 seconds and then back to 15lbs until failure) Lat Pulldowns (3 sets medium weight) After this I head to the treadmill and warmup on light walk for 3 minutes. I then blast the treadmill to the highest setting I can do sprints at for 30 seconds, then I lower the speed back to a brisk walk. I walk for 2 minutes and blast again for 30 seconds. I do this until I reach 1 mile. After this, I am done! Post workout meal: Orange or Banana (Causes an Insulin Spike) Nature Valley Honey & Oat bar (1 package) Water ...tons of water! The reason I do this is to deplete the muscles of all glycogen. This will turn the body's fat storage mode off for a short period of time (90 Minutes). During this time, I have my fruits and other things like granola bars in order to restore glucogen levels, I am not storing fats from the carbs.  Friday: This day is solely for legs. Your leg muscles are part of the largest group and demands glycogen. The more tiny fibers you build, the more calories are needed to maintain. So I do squats, leg presses, and calve presses on this day.  Wednesday of the 2nd Week: This is the week when I do floor work using the body weight only (i.e. Pushups, Situps, Crunches, Dips) I do these exercises on this day in order to keep the body guessing. The changes prevents the body from adapting to my workouts. On the following Monday, I repeat the process all over again.  In the beginning, you may not be able to do these things, but do what you can. Remember, the body is already in a calorie deficit, so any additional activities will drop the deficit lower. If calorie deficit is too low, the body will stall.

The body needs rest in order to build muscles and burn fat. This is why I workout on Monday, Friday, and Wednesday of the following week.

Great workouts!!! I agree that if you wanna build strong sexy muscle. GO TO FAILURE when lifitng the weights. It will sculpt your body when you do this. You'll be grunting and making faces but just keep your iPod on and get in the zone. On the last set lifting as heavy as you can will make your body do VERY COOL things you never thought it could in terms of your physical appearance. 

 Exactly! How ya doing this evening? How was today's workout?

Sigh....If by workout you mean sitting on my but****ching my kids play in the water, it was great. I still can't workout for 4 more weeks or so due to my TT and BL. It's gonna be so fun to get back to it!

Morning James~ is muscle failure when you absolutely cannot lift another weight and the muscle might tremble?